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Approved Log S.Gentz 2023/2024 bulk log

Any special plans for this weekend or is it the same old boring stuff?
We are going down to our property. The wife has a trail half marathon to run right near us. Lotta elevation. Her knee is bothering her a bit. Been giving her bpc and tb for the last 4 days. Hopefully will be alright to get through the race. Other than that some old shit. Resting. Maybe splitting some wood.
 
Wow. 222 pounds and lean. That is great.
Not that lean. I went a little hard on the food for two months after my show before I cleaned it up. A little chunky be we know how to get rid of that. I prob look better now though at 220 than I did in Jan at 212 so def put on some good tissue. Another month or so of eating then gonna back it off. The wife booked a vacation at the end of February some need to be peeled for that.
 
Hopefully, this log goes another 50 pages, and you stay healthy and strong.
I’ll prob end it before then. Bill will prob be another month or so. Starting to get a little fat. I’ll start to diet soon and start another log for that.
 
9/20/2023 phase3 week3

Weight 222.4

Food-3586cals/428C/56F/343P

Meal1-1c egg whites/2 bagels/1 fat free cheese
Meal2-6oz ground turkey/200g rice
Meal3-6oz ground turkey/200g rice
Meal4-6oz ground turkey/200g rice
Meal5- Post WO shake/4iuGH
Meal6-6oz ground turkey/200g rice
Meal7-6 Kodiak protien pancakes/shake

Push2
Arsenal flat press 180x10/230x10/270x6 plus back off
Reverse pec deck 130x15x4sets
Converging chest presss 130x15x4sets
EZ bar skull crusher 70x15x3sets
Pec deck 180x12/190x12/200x12 plus 2 drops to failure
Cable press down 90x15/100x15/110x15 plus two drops to failuree
20 min post WO cardio
4x20 abs
you got that food locked down bro
 
you got that food locked down bro
Might have to increase cals again. Losing weight last couple days.
Heading to the property now. Will be eating off plan for the weekend but no shit food.
 
@s.gentz boost the calories via protein thats the most effective strategy
Think I’m gonna stay where I’m at for another week. May just be dropping water and a little fat. Lifts are still good and some progressing. If I add cals I’ll prob as 240cals by increasing my two daily shakes. Would rather eat Whole Foods but already eating a lot.
Taking a diet brake this weekend. Eating a bit less and only 3-4 meals per day. Nothing shitty just not my normal menu.
 
Think I’m gonna stay where I’m at for another week. May just be dropping water and a little fat. Lifts are still good and some progressing. If I add cals I’ll prob as 240cals by increasing my two daily shakes. Would rather eat Whole Foods but already eating a lot.
Taking a diet brake this weekend. Eating a bit less and only 3-4 meals per day. Nothing shitty just not my normal menu.
@s.gentz you're advanced so you can cruise a bit, I think you have some time to grow so dont stop it now, bulking has more time imo
 
@s.gentz you're advanced so you can cruise a bit, I think you have some time to grow so dont stop it now, bulking has more time imo
I think I’ll keep pushing until end of October and take November to get the body reset and ready to start dieting in december.
 
I think I’ll keep pushing until end of October and take November to get the body reset and ready to start dieting in december.
@s.gentz thats a smart move, but dieting in December during xmas and new year holidays? you will be alright doing this?

I found many clients have an issues starting contest prep in december, maybe start January? or the vacation plan makes this difficult?

Lets say full cut in January 02 and in december you do a recomp cut where you're cutting and leaning out week 1-3 and 23rd on you take a rest from dieting and train during holidays.
 
@s.gentz thats a smart move, but dieting in December during xmas and new year holidays? you will be alright doing this?

I found many clients have an issues starting contest prep in december, maybe start January? or the vacation plan makes this difficult?

Lets say full cut in January 02 and in december you do a recomp cut where you're cutting and leaning out week 1-3 and 23rd on you take a rest from dieting and train during holidays.
Holidays don't really bother me. I don't really go nuts woth the food. Just eat the thanksgiving/Xmass meal and maybe a dessert and that is it. Door is shut again.
I prob won't be able to compete in the spring as my wife booked a vacation last week of february which would be 5-6 weeks out from the Buffalo show. So I figured I would start to diet for vaca in december so i have a little longer runway to get 90% shredded for vacation.
 
9/20/2023 phase3 week3

Weight 222.4

Food-3586cals/428C/56F/343P

Meal1-1c egg whites/2 bagels/1 fat free cheese
Meal2-8oz ground turkey/250g rice
Meal3-8oz ground turkey/250g rice
Meal4-8oz ground turkey/250g rice
Meal5- Post WO shake/4iuGH
Meal6-8oz ground turkey/250g rice
Meal7-6 Kodiak protien pancakes/shake

Legs1
Arsenal squat 270x10/450x10/540x10/630x10
Arsenal leg press 450x10/630x10/720x10
Hip abductor 150x15/160x15/170x15/180x15
Standing calves 300x15x4sets
Leg extension 110x15/130x15/150x15/170x15 plus 2 drops to failure
20min harder than normal cardio post WO

Felt good today. Trained alone. Eating more meals is feeling really good today. Only meal7 left.
Started BPC and TB both at 500mcg today and elbow already starting to feel a bit better.
View attachment 16144
View attachment 16145
Lucy's favorite spot. She likes to lay in the flowers an put her head on that rock.

View attachment 16146
That is a pretty dog. I got two kitties, nice to have pets. Glad to see you are doing well. Anxious to see how we change things up for next year!
 
Holidays don't really bother me. I don't really go nuts woth the food. Just eat the thanksgiving/Xmass meal and maybe a dessert and that is it. Door is shut again.
I prob won't be able to compete in the spring as my wife booked a vacation last week of february which would be 5-6 weeks out from the Buffalo show. So I figured I would start to diet for vaca in december so i have a little longer runway to get 90% shredded for vacation.
@s.gentz I see so you can start cutting no problem good to hear you have food control
 
Anxious to see how we change things up for next year!
Next year is up in the air for me. My wife planned a vaca 5-6 weeks out from the show i would most likely do. Even though the resort has a pretty nice gym I don't think i'll be able to hold it together while on vaca. I'm still gonna diet starting in December with the goal of being 90% shredded for vacation but i think the show is out. Pretty sure the only other local shows are tested.
 
9/25/2023 phase3 week4

Weight 220.4

Food-3586cals/431C/54F/329P

Meal1-1c egg whites/2 bagels/1 fat free cheese
Meal2-6oz ground turkey/200g rice
Meal3-6oz ground turkey/200g rice
Meal4-6oz ground turkey/200g rice
Meal5- Post WO shake/4iuGH
Meal6-6oz ground turkey/200g rice
Meal7-6 Kodiak protien pancakes/shake

Push1
Arsenal Incline press 180x10/230x10/270x6 plus back off
Rope tricep extension 60x15/70x15/80x15/80x15
Prime seated cable press 70x1575x15/80x15/85x15/90x15
Prime cable fly 60x15/65x15/70x15
Arsenal tricep dip 135x15/180x15/225x15 plus back off
Arsenal shoulder press 90x10/180x10/225x10 plus back off
20min cardio post WO

Felt pretty strong today. Added total weight moved and reps from last week.
 
9/25/2023 phase3 week4

Weight 220.4

Food-3586cals/431C/54F/329P

Meal1-1c egg whites/2 bagels/1 fat free cheese
Meal2-6oz ground turkey/200g rice
Meal3-6oz ground turkey/200g rice
Meal4-6oz ground turkey/200g rice
Meal5- Post WO shake/4iuGH
Meal6-6oz ground turkey/200g rice
Meal7-6 Kodiak protien pancakes/shake

Push1
Arsenal Incline press 180x10/230x10/270x6 plus back off
Rope tricep extension 60x15/70x15/80x15/80x15
Prime seated cable press 70x1575x15/80x15/85x15/90x15
Prime cable fly 60x15/65x15/70x15
Arsenal tricep dip 135x15/180x15/225x15 plus back off
Arsenal shoulder press 90x10/180x10/225x10 plus back off
20min cardio post WO

Felt pretty strong today. Added total weight moved and reps from last week.
@s.gentz over 300grams protein you staying STRONG
 
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